Christi

3 EZ miles today at 8 minute pace. Legs were still very tired from
Saturday's run.

Did intervals at the new track today. 1 mile or so warm up then did 1000, 800, 1000, 800, 1000, 800m with 2:05 jog/rest in between. Splits were 3:43, 2:53, 3:37, 2:53, 3:35, 2:49. I was pretty satisfied with this workout-especially considering it is my first "track workout" in training for the marathon. Loved the new track! So glad it is finally finished so I can train there for speed! Finished off with some strides and a couple miles cool down.

I was in Scottsdale, AZ and it was waaay to hot to run outside so I ran at their workout center on the mill. I did a mile warm up then 10x400m hills at 7:00 pace with 8:00 pace .25 recovery in between. I did the first 4 at an incline of 5.0, the next four at 6.0 and the last two at 7.0. It was actually a tougher workout than I would have thought and I was sweating like a beast at the end.

4 easy recovery miles on the mill..

Did a long run of 15 outside today. Plan was to run the first 8 at an easy pace, and pick it up the last 7. Average pace of my first 8 was 7:33, stopped at my house and got a quick drink of water and gel-then did the next 7 miles at an average of 6:43 pace. (first two miles were downhill, and the last 5 I finished up at the track. I finished my whole run in 1:47:20 (7:09 avg pace for combined slow and fast miles) I was tired-but pretty happy with this workout...